Blood Pressure Control #28

I have been working out daily as usual.  Doing my somewhat new routine.  What was a few weeks back new exercises have now become a daily routine.  Still around 1 hour 15 minutes total workout time.  I may add a couple more strength machine exercises I had stopped doing when my trainer told me they were building my shoulder muscles and could effect my posture.   Cindy and I have began to occasionally walk late in the evening before dark.   There is a city park a short drive from our home.  It has a .6 mile paved trail around a lake that we enjoy walking.  A couple of times around the lake, after the heat of the day is beginning to cool off,  is a nice way to exercise.  You'll sometimes see deer beginning to come out, ducks swimming up to see if you are going to throw them something to eat.  Several young families with children out walking, or enjoying a picnic.  We are not doing this often currently because of the summer heat, even late in the day the temperatures are still in the 90's.

As I mentioned in the last posting, my blood pressure has remained pretty much constant in the 112/60 range.  Walking and exercise have done a lot to get my blood pressure in the normal range.  This goes to show even after the heart, lung problems, and heart surgery, you can take control to regain your health.  And at worst, get yourself as healthy as possible through diet, exercise, and proper medication.   According to Webmd.com some of the causes of high blood pressure are "smoking, being overweight, lack of physical activity, too much salt, drinking too much alcohol, stress, older age, and eating fatty foods."   Mayoclinic.com lists several ways you can lower your blood pressure.  "Stop smoking, reduce caffeine, regularly monitor your blood pressure, reduce stress, lose weight, exercise, eat healthy foods, and reduce your sodium intake."

Some days, not all but some, later after working out I'm walking around the neighborhood where I live.  I've worked out a 1 mile route and normally I will do 2 loops on that route.  I'm doing this sometime around mid-day or early afternoon after lunch.   As I said this is not an every day thing, just when I feel the need to do it. And the heat is making it impossible for me to do it as often as I would like.  It sure is nicer walking this route or the park trail than the 30 - 45 minutes I do on a treadmill each morning.   To think before heart surgery and the first month afterwards, how I would huff and puff taking even slow paced short walks. I have come a long ways back in strengthening myself.  I am now quite sure my stamina will never be as before.   I really think I had unusually good stamina for my age and I miss it.  Cindy thinks as much medication as I now take has to do with not feeling great every day, and tiring more easily.  Maybe she is right.

Working Out To Be Healthy #27

Recently I am feeling much better about recovery from the health aspects associated with having a heart attack.  My cholesterol, good and bad, remains headed in the right direction. My eating habits are good, and  I have developed a formula of healthy foods to eat that works for me.  My weight is also consistent and under control and I feel good about where my weight is.   I no longer feel like I am constantly struggling not to gain weight.   I am exercising more and in better shape than I have been in more than 20 years.  My blood pressure is no longer all over the place.  I range well within normal blood pressure for a healthy person.  You're thinking, so what is he saying or is he just tooting his own horn.  Well, I feel good about myself for putting 3 important factors together and staying committed to them to get my health back.  Healthy diet, exercise, and weight control.

If you had known me 3 years ago, you would have said, this guy eats terribly, is over weight, out of shape, and needs to exercise.  His blood pressure gets so high his vision gets fuzzy, and his heart pounds like a diesel pump if he walks up an incline.  He doesn't eat breakfast or lunch.  He says he doesn't understand why he is not losing weight and he snacks on Twinkies, honey buns, and chips until dinner time.  He works 13 hour days, and says he thrives on pressure and stress.   If someone  continues these habits and health life style long enough you know what is going to happen. Sooner or later they are going to be risking having serious cardiovascular problems.  But you can change.  It is not as difficult as you may think.  Once committed and dedicated to become healthier, you begin to feel better about yourself.
If you're already having heart problems, as a lot of us have had, it is still not too late to change.  Or you can leave your health entirely in the hands of doctors and medications.  There is only so much, in my opinion, they can do for you. What is the point of doctors giving you medications for blood pressure, and cholesterol, and you're still eating foods high in fat, remaining overweight, and are not exercising? You're working against the full benefits you should be getting from the medications. At best they are maybe offsetting the negatives you are doing.  I know some of you are uncomfortable at this moment.  I am not a doctor hiding behind this blog trying to lecture you for not doing what your doctor is asking you to do.  I want to impress on you that you can do what the rest of us have done.  We were doing all the things not good for us too. Not only do we feel better, we feel better about ourselves. 

I personally do not go around telling people about having a heart attack, losing weight and exercising my way back to good health.  Most people I'm around, particularly at my fitness center, just think I'm an older guy who has kept himself in good shape.  That is so far from where I was 23 months ago.  I not advocating we become bodybuilders, just be fit and heart healthy. A while back I was working out and a lady (in her 30's) was on a weight machine next to me and was with a trainer.  She leaned over and said "when I get to be your age I hope to be in as good of fitness condition as you".  I smiled and thought lady if you only knew........

Haagen-Dazs, and Baby Ruth #26

This week is the first after the July 4th holiday.  The fitness center has really been busy since the 4th.   I guess people coming back from vacation week, celebrating the 4th, cookouts, eating out, everyone is looking to get back into their workout routines and work off some of those extra calories.  I really enjoy doing the pull ups I was telling you about.  Not that they are easy, it's just that I can already feel a positive difference they are having on my back and posture.  Sometimes in the mornings it was difficult for me to stand completely erect.  My lower back seemed not to want to co-operate until I was up and walking for a few minutes.  Then it would "loosen up" and standing erect was no problem.  Now that problem is not near as severe and I feel certain the new exercises have helped.   I am also doing an exercise on a floor stand which I am not sure of the name.  It is at an angle to the floor.  Comes up to your waist line.  Is padded so you bend over towards the floor with your arms folded and held against your chest.  You bend over facing the floor and return slowly to the start position. This also is designed to exercise your lower back and waist line muscles.

Cindy has begun exercising again. She is wanting to get back into a regular workout routine.  We do a lot of things together.  Workouts are not one of them......  I think if she can put together a couple of weeks of regular workout times she can get back in a regular routine.

We were talking one night after dinner and Cindy ask something about if I missed eating steak, or ribs at the Rendezvous.  It is almost 2 years since I eliminated most of the red meat I was eating.  Not once have I wanted a steak or a rib. Or anything like that and I told her.   What I have craved are some things I did not eat very often.  Candy bars and ice cream. I told her I have been wanting butter pecan ice cream, and about any kind of candy bars made.   I promise you, I'll bet I use to not eat 6 candy bars a year.  And ice cream only at a grandchild's birthday party.   Well, a couple of nights later, after dinner, Cindy comes in with a surprise for me.  A pint carton of  Haagen-Dazs butter pecan ice cream.   Remember what I told you about don't offend your wife, there are unpleasant consequences.  Well, I used that as an excuse to eat some of the ice cream straight from the carton.  And I dared not to look at the side of the carton too see how many calories, sugar, or fat content. Why torture myself.  I ate two spoonfuls and put the remainder in the freezer for another day.   It was absolutely delicious.  I had not had any ice cream in over 2 years.  I told you in the last post, my will power over food is not strong,  and I knew that Haagen-Dazs was waiting on me in the freezer.  Then I thought about my heart surgeon with his cowboy boots on and what he would say about butter pecan ice cream and coronary arteries. A couple of nights later I quietly took the Haagen-Dazs out of the freezer and sent it down the disposal.  I knew if I didn't, I would have ended up eating more.

I am kind of hoping tonight, after dinner, Cindy shows up with a super-sized Baby Ruth candy bar.  Can't offend my wife you know.

Next Day;
Well, no Baby Ruth candy bar after dinner last night.  Cindy did tell me how proud she was of my will power to resist eating ice cream, candy bars and of my dedication to eating healthy only.   You know, I could have sworn as she was telling me how proud she was of my will power, that I saw a few tiny little specks of chocolate and peanuts on her face around her lips and mouth.........